E khantšitse Eggplant Parmesan Recipe

Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)

Likhalori - 269

Letlalo - 16g

Carbs - 18g

Protheine - 14g

Kakaretso Nako 65 metsotso
Qetella metsotso e 20 , Cook metsotso e 45
Litšebeletso 4

Ho lakatsa lijo tsee tsa khale tsa li-eggplant tse behiloeng empa li lakatsa eka li na le lik'hilojule tse ngata tsa mefuta e mengata ea li-greasy le cheesy? Ka li-swaps tse seng kae tse bohlale, u ka fumana likhalori tse 300 feela.

Kakaretso ena e monate le e khotsofatsang e totobatsa litšobotsi tse phetseng hantle tsa phetolelo ea sekolo sa khale le topping ea crispy breadcrumb e etsa hore e be ntho e ratoang ke lelapa le lecha. Lihlahisoa tse entsoeng ka langa le le lejene joaloka tomate ea mongobo li phahame ka ho ruruha ha li-antioxidant lycopene , hammoho le ho fokotsa lijo tse halikiloeng (tse kang tsa setho sa limela tsa parrot) ho ka thusa ho fokotsa ho ruruha.

Lijo

• 1 eggplant e bohareng, sliced ​​likotoana tse 12
• 1 tablespoon oli ea mohloaare
• ½ teaspoon letsoai la kosher
• 1 teaspoon e omisitsoeng oregano
• 1 senoelo sa marinara sauce
• Lik'hilograma tse 1½ tse khabisitsoeng mozzarella chisi
• 3 tablespoons panko eohle koroko breadcrumbs
• 1 thispone grated Parmesan chisi
• 2 di-teaspoon oli ea mohloaare
• Likhasiana tse ncha tsa likotlolo tse ncha

Litokisetso

1. Preheat oven ho 400F.
2. Beha lilae tsa eggplant ka pane ea pane.
3. Brush ka sopho ea oli ea mohloaare le nako ka letsoai le oregano.
4. Bake metsotso e 15 ho isa ho e 20 kapa ho fihlela ho bonolo.
5. Tlosa ho tloha ka ontong 'me u behele ka thōko ho pholile hanyenyane.
6. Beha sopho e entsoeng ka sauce ea marinara ka tlase ea sejana se bakang sekoere mme o hasane ho seaparo se tlaase ka tlase.
7. Beha li-eggplant tse 'nè ka sejana le holimo ka ho fetisisa ka khaba e kholo ea moriana. Fafatsa le 1/3 ea mozzarella chisi.

1. Pheta likarolo tse ling tse 2 hape le seroelo se setseng, sauce le chisi.
2. Bakeng sa ho tlōla, kopanya oli ea mohloaare e setseng, li-breadcrumbs le cheese ea Parmesan; kopanya hantle.
3. Etsa le ho arola bohobe bo bongata holim'a karolo e ka holimo ea sepate sa eggplant.
4. Beha ka ontong 'me u phehele metsotso e 15 kapa ho fihlela cheese e qhibiliha, ho phatloha, le topping ke e sootho ea khauta.
5. Lumella hore u pholile metsotso e 10 'me u sebelisoe ka makhasi a basil.

Mefuta e sa tšoaneng ea lijo le litšebeletso

Haeba o lakatsa ho jala li-parmesan ka cheese ea ricotta, etsa motsoako o sebelisang ¾ senoelo se seng sa sesepa sa ricotta le ¾ senoelo se seng sa skim shredded mozzarella 'me u se sebelise ho e-na le likotlolo tse 1 1/2 tsa chisi tse khabisitsoeng. Kalo ea khalori e tla fela e lekana haholo.

Litlhahiso tsa ho pheha le ho sebeletsa

Bakeng sa li-prep lijo tse nolofalitsoeng, chesa eggplant ho fihlela matsatsi a mabeli pele ho nako le lebenkele firiji; bokella le ho chesa joalokaha ho laetsoe.